Won't make a noticeable difference, but fructose replenishes liver and muscle glycogen faster than any other monosaccharide because of priority processing in the liver. Be aware of the fact that fructose does not elicit an insulin response, since the beta cells in the pancreas don't have a receptor for fructose. Without a brutal post workout insulin surge, your workout was a waste. Hope this helps.

Everyone was saying to have some fructose (I think?) post workout, and protein.

Just wondered if you guys still think that's helpful or it was just bullshit?

How much protein can a person really absorb in one serving without wasting any of it? How much protein/fructose do you recommend post workout?

you might have some issues digesting that fructose unless you include some glucose along with it. 30% of people suffer from fructose malabsorbtion , a condition where the fructose-glucose ratio usually needs to be at least 1-1 in order for the fructose to absorb.

that being said, protein content of post workout shake would depend upon protein content of the pre workout meal and post workout meal. if you ate a good amount of protein a couple hours before the workout, you dont need a post workout protein shake.. just eat some protein again in your next meal. if you hadnt had much protein pre workout then a 20 gram whey protein shake would be a good idea... 40 or 60 grams if your not going to get some solid food in for a while.

carb intake depends on cutting/bulking goals.. not sure why you want to add fructose.. there are potential benefits.. for example if you are on a low carb diet adding bits of fructose thorughout the day can be very beneficial.. doesnt act like a normal carb.. it might actually reduce blood sugar and insulin, not increase... and preserve liver glycogen which has a host of positive effects.. but if bulking or just dieting on a regular diet (not carb restricted) than i think a glucose based carb would be better post workout... but then again.. i thnk if your dieting your better off just sticking to a whole food meal instead of shakes anyways..

you might have some issues digesting that fructose unless you include some glucose along with it. 30% of people suffer from fructose malabsorbtion , a condition where the fructose-glucose ratio usually needs to be at least 1-1 in order for the fructose to absorb.

that being said, protein content of post workout shake would depend upon protein content of the pre workout meal and post workout meal. if you ate a good amount of protein a couple hours before the workout, you dont need a post workout protein shake.. just eat some protein again in your next meal. if you hadnt had much protein pre workout then a 20 gram whey protein shake would be a good idea... 40 or 60 grams if your not going to get some solid food in for a while.

carb intake depends on cutting/bulking goals.. not sure why you want to add fructose.. there are potential benefits.. for example if you are on a low carb diet adding bits of fructose thorughout the day can be very beneficial.. doesnt act like a normal carb.. it might actually reduce blood sugar and insulin, not increase... and preserve liver glycogen which has a host of positive effects.. but if bulking or just dieting on a regular diet (not carb restricted) than i think a glucose based carb would be better post workout... but then again.. i thnk if your dieting your better off just sticking to a whole food meal instead of shakes anyways..

Won't make a noticeable difference, but fructose replenishes liver and muscle glycogen faster than any other monosaccharide because of priority processing in the liver. Be aware of the fact that fructose does not elicit an insulin response, since the beta cells in the pancreas don't have a receptor for fructose. Without a brutal post workout insulin surge, your workout was a waste. Hope this helps.

Everyone was saying to have some fructose (I think?) post workout, and protein.

Just wondered if you guys still think that's helpful or it was just bullshit?

How much protein can a person really absorb in one serving without wasting any of it? How much protein/fructose do you recommend post workout?

That depends. How fast is your metabolism? How much mass are you carrying? How long have you been training?

If you want a basic starting point, I'd say to go with 30 grams of protein and 50-60 grams of simple carbs. Don't get bent around the axle, about fructose vs. dextrose or whatever. Same goes for protein; don't obsess about consuming cross-filtered, ion-exchange, hydrolyzed, smack-it-up-flip-it-rub-it-down whey protein (unless you can get it cheap on clearance ).

I've used those Odwalla Protein Monster smoothies, from time to time, as a post-workout drink. As long as you get the protein and carbs in your system within 45-60 minutes after you finished hitting the iron, you'll be fine.